How to lose weight effectively?

My friend thinks she's overweight, and she wants to go anorexic. I'm worried about her and


I won't let her do this, So I promised I'd help her somehow as long as she promised not to do anything to hurt herself, and because I'm really thin but I was born that way, so I didn't exactly do anything to work for it and I'm not entirely sure how to help her. I'd give up any time I have to help her, so it doesn't matter how long it takes. THANKYOU! :DHow to lose weight effectively?
How many times do we hear from some overweight people that ';they have tried everything'; to lose weight but nothing works?


Yet these people have *never* tried missing a meal every so often or at least reducing their portions or giving up sugar and fattening foods,.,.


Losing weight is simplicity itself: eat less and burn more.How to lose weight effectively?
There are more tips and info.


How to lose weight naturally has been in debate for years.





Some say low carb. Some say high carb. Some say it's how much food. Some say it's how much exercise. But none of these covers the whole picture.





How to lose weight naturally is not rocket science. It just takes accepting the facts of these seven natural laws of weight loss, plus good old-fashioned stick-to-itiveness.








Seven Laws of How to Lose Weight Naturally





1. Make a commitment to whatever it takes.


2. Start from a foundation of happiness.


3. Design your own healthy diet plan.


4. Manage your emotions.


5. Find a way to exercise daily.


6. Keep a Journal.


7. Be persistent.





- Healthy life every day!
What a nice friend you are!





Well, losing fat and keeping it off takes 3 things to be successful:





1) A properly designed diet (this is 80% of it)


2) Lifting weights (this is 10-15% of it)


3) Cardio (this is 5-10% of it)





And once the fat is off, they must still do 1 %26amp; 2, sometimes all 3 still.





The problem is there are many myths around about all 3 of these things. How to wade through them? Well you can spend years and years following the lastest trend or article or book like I did. Or just do as I now know after making many many mistakes over many many years.





A diet can only be designed by first knowing how much she currently weighs and what her goal weight is. Without those two numbers we are just guessing and giving you ';general'; tips, not ';specific'; guidelines.





The weights are rather simple. It would be cool to know her current physical condition and her age but since she's a beginner she could potentially do this:





3 times per week (mon/wed/fri)





1. Squats 2 x 10


2. Bench Presses 2 x 10


3. Bent-Over Rows 2 x 10


4. Overhead Barbell Presses 2 x 10


5. Stiff-Legged Deadlifts or Leg Curls 2 x 10


6. Barbell Curls 2 x 10


7. Donkey Calf Raises or Standing Calf Raises 2 x 10


8. Reverse Crunches 2 x 10





Start light and add volume and weight gradually over the first 6-8 weeks. So after 2 weeks, change the 2 set to 4 sets. After 4 weeks, change the scheme to 4x8.





For Cardio, she has to make sure she don't put TOO much emphasis on it. Like MOST people do.





Start off slowly because our bodies are highly adaptive. 30 mins 3 x per week AFTER your weights. LOW intensity only. Low intensity is defined as keeping your heart rate between 125-130 beats per min. Stationary bike is fine. Walking on the treadmill at an incline is fine. Running is not fine. Each week add another day of cardio to the mix. When and IF fat loss stalls then add 10 more mins to the mix. Don't adjust the calories downward. They are low enough. ONLY add this cadio adjustment IF you are positive your diet is 100% according the numbers above. IF your diet is NOT 100%, fix it first.








Anyhow, there ya go. You can always tell me her weight later and I'll help you with her diet too





Good luck!
hi, i think your friend is fortunate to have you standing by her. First thing i realized you mentioned that your friend thinks she is overweight. Did she have an unrealistic expectation of herself in the first place such as envisioning to have the slim silhouette of those models? Being pencil thin does not make you any prettier and you risk contracting osteoporosis and ruining your health. What i am trying to say is your friend should firstly check if she is within the healthy BMI. If possible, look beyond weight and go for more detailed measurement such as fat mass. As most of us tend to be overly strict with ourselves and although we are not fat, we always wish that we can be slimmer and lose another kg.





To achieve a healthy weight, regular exercise and diet is the tried and tested formula. If your friend is really overweight, start an exercise program. You may want to join her so that both of you can motivate each other. If you have been a potato couch, start off by working out 3 times a week. It is important to incorporate cardio sessions such as running, swimming or biking for around 30-45mins. Once you have gain the momentum, try to do it at least 5 times a week, wherever possible, include strength training for a balanced workout to tone yourself.





Lets look at the diet part, wherever possible make a conscious effort to stay away from food high in fat and sugar content. If possible, choose a healthier method of cooking such as steam or grilled vs deep fried food. cut down on junk food as well, opt for skim milk for your coffee fix. It is not possible to make drastic changes overnight, start by taking baby steps to make it more achievable and sustainable or forcing yourself too much at a go will only backfire. The most important thing is to recognize that staying fit is a lifelong battle and not a one off thing. THe benefits reaped from a healthy lifestyle goes beyond just the aesthetics part.





I am a member of fitness club and used to have a personal trainer. I have started a blog to share with others what i have learnt. Feel free to check out www.burnfatsfast.com If you are looking at a structured step by step program to help your friend, do check out http://ow.ly/1otoG
I found this on this website. There are more tips and info.





1. If what you are eating has less than 1 carb, count it as 1 carb just to be sure.





2. Totally avoid caffine at least for the first two weeks on the program.





3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.





4. Don't weigh yourself more than once a week





5. Take starting measurements as well as weight - sometimes you'll lose inches before pounds





6. Avoid any type of ';low carb'; sweetener for the first two weeks





7. Don't compare your loss to someone else's - this is a YMMV thing (your milage may vary)





8. Stalls are common around the third week so don't panic





9. If you follow your plan to the T and don't lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food





10. Have bloodwork done before starting so you have a comparison





11. Cholesterol can be elevated in the first few weeks til your body adjusts - make sure your doctor knows that you're doing low carb and when you started





12. Don't blame the diet if you don't read your plan book -- blame the diet if you don't read the labels -- Don't blame the diet if you don't follow the diet